Hello Bossman,
I'm 49 and have been watching carbs while eating mostly protein and veggies with a protein shake. No sodas, no white foods, no ice cream, cookies, cakes or tortillas!! For exercise I have tuned in to fitness blender HIIT-30 minute workouts. I am getting better with the body weight exercises: planks, squats, lunges, supermans, etc--stronger---like I can do them now!
Here is a typical day for me of eating:
Breakfast: 20 oz coffee with sugarfree hazlenut creamer; protein shake 1.5 cups (30 grams protein-385 cals_)
Lunch: soup, or a package of frozen broccoli/rice, weight watchers meal but these jack up carbs b/c each one is about 34 carbs
Snacks: apple or 3 TBS peanut butter reduced fat or orange or pork skins
Dinner: salad, chicken breast with veggies or fish and veggies; rarely beef. I try and eat before 6:30 P.M.
I get in 3-4 days of exercise with the HIIT. However, the weights I use are 8 pounds or 3 pounds as I'm not a weight lifter. Maybe I need to increase the weights? Probably eat better? I'm a teacher, so not really much time to snack and 30- mins. for lunch. I drive an hour to and from work so I drink shake for breakfast and on the way home have an apple or orange. Oh, and sometimes 2 clementines!
weight fluctuates between 205 and 199. And, I can't seem to get it to lower. I think it has to do with cortisol levels and I'm trying to become stress free--aren't we all!!?? I need a change but don't know what to change. I thought I needed cardio, but in reading your stuff, I don't get the feeling cardio is the cure all? Maybe one day weights, one day cardio--alternating??
I appreciate your advice!
Here's what I'm doing....fluctuating.....
Moderators: Boss Man, cassiegose
Re: Here's what I'm doing....fluctuating.....
Hi Atkhorses, good to speak to you.
I would increase the protein in your lunch and bulk up your snacks as I think snack calories are too low and also don't eat those pork skins, I don't think they're very good to be honest.
As for the weights, you'll need to lift more, because 8lb and 3lb weights won't do much.
Are you working out at home or in a gym?
I would increase the protein in your lunch and bulk up your snacks as I think snack calories are too low and also don't eat those pork skins, I don't think they're very good to be honest.
As for the weights, you'll need to lift more, because 8lb and 3lb weights won't do much.
Are you working out at home or in a gym?
Re: Here's what I'm doing....fluctuating.....
Thanks, BossMan!
I am working out at home. What should I increase the weights to?
Today I worked out on the eliptical for 30 minutes at a rate of 142 on an incline of 5. Very sore now as I haven't been on that in a while. I really don't like to work out in the house. Would rather be out walking/jogging. But when I jogged 2 -3 miles, I didn't notice any weight loss either so that's when I started the fitness blender youtube videos. I feel I get a good workout with them. There are lots of planks, squats, lunges, supermans, climbers and skaters. I feel like I should do more than just 30 minutes of those fitness blenders though.
Today was daughter's birthday and we went to lunch and I failed on eating well!
Chopped steak
baked potato and salad
i had carrot sticks when I got hungry about 2 hours ago. Not hungry now. I will get back on track tomorrow.
I plan on doing the fitness blender workout. Maybe doing some more weights with eight pounders until I hear from you! Thanks so much!
PSS: protein shake is made by Naturade called Total Soy Meal Replacement. It has 13 g of protein; 16g of Carbs and 3.5 g of Fat. You probably are not going to like it, huh?? What do you suggest? Appreciate your help immensely. Also, anything I can do to counter cortisol levels, I feel I can't lose because of them.
I am working out at home. What should I increase the weights to?
Today I worked out on the eliptical for 30 minutes at a rate of 142 on an incline of 5. Very sore now as I haven't been on that in a while. I really don't like to work out in the house. Would rather be out walking/jogging. But when I jogged 2 -3 miles, I didn't notice any weight loss either so that's when I started the fitness blender youtube videos. I feel I get a good workout with them. There are lots of planks, squats, lunges, supermans, climbers and skaters. I feel like I should do more than just 30 minutes of those fitness blenders though.
Today was daughter's birthday and we went to lunch and I failed on eating well!
Chopped steak
baked potato and salad
i had carrot sticks when I got hungry about 2 hours ago. Not hungry now. I will get back on track tomorrow.
I plan on doing the fitness blender workout. Maybe doing some more weights with eight pounders until I hear from you! Thanks so much!
PSS: protein shake is made by Naturade called Total Soy Meal Replacement. It has 13 g of protein; 16g of Carbs and 3.5 g of Fat. You probably are not going to like it, huh?? What do you suggest? Appreciate your help immensely. Also, anything I can do to counter cortisol levels, I feel I can't lose because of them.
Re: Here's what I'm doing....fluctuating.....
The best way to increase your weights at home would be to purchase a reasonable amount of free weight, but it's whether you'd want the cost right now or not.
I can't see any problems with that soy shake product and 0g trans fats is always a big plus point, with any such product.
As for cortisol levels, one thing to counter that is trying to -stress but another possibility to look into might be a cortisol blocker product, but I'd do some thorough research using unbiased websites first, I:E: ones that don't have any offer codes, discounts or purchasing facilities like an online cart, because you can't trust for profit sites to be 100% impartial when they talk about supplements and / or standalone products.
I can't see any problems with that soy shake product and 0g trans fats is always a big plus point, with any such product.
As for cortisol levels, one thing to counter that is trying to -stress but another possibility to look into might be a cortisol blocker product, but I'd do some thorough research using unbiased websites first, I:E: ones that don't have any offer codes, discounts or purchasing facilities like an online cart, because you can't trust for profit sites to be 100% impartial when they talk about supplements and / or standalone products.
Re: Here's what I'm doing....fluctuating.....
BossMan,
Thank you so much. I have actually researched cortisol blocker and run into a road 'block' with that. It goes back to the age-old thing we hear all the time: become stress-free!!!
I have tried ashwagandha--it is an herb to help with cortisol and to help lower cholesterol. I will continue to use this herb. I'm looking for the best place to get this herb. I have been purchasing from the health food store.
I plan to do 10# today instead of 8. Don't think I could last long with anything heavier.
So far, protein drink for breakfast and WATER
green salad with chicken breast for lunch
Thank you!
Thank you so much. I have actually researched cortisol blocker and run into a road 'block' with that. It goes back to the age-old thing we hear all the time: become stress-free!!!
I have tried ashwagandha--it is an herb to help with cortisol and to help lower cholesterol. I will continue to use this herb. I'm looking for the best place to get this herb. I have been purchasing from the health food store.
I plan to do 10# today instead of 8. Don't think I could last long with anything heavier.
So far, protein drink for breakfast and WATER
green salad with chicken breast for lunch
Thank you!